F3 Knoxville

Category: JUCO

The struggle for justification

AO: juco
Q: TrailMix
PAX: Butterknife, Guardrail, Mailbox, Lt. Dan, Man Bun, Love Shaq, Starlink, Wanderer, Windex, @Daddymac
FNGs: None
COUNT: 11
WARMUP:
15 SSH
10 Tempo squats
10 Tempo merkins
10 Baby arm circles forward and backwards
10 Tennessee rocking chairs
5 Cherry pickers

THE THANG:
CMU segment:
20 Curls
20 OHP
20 Heavy squats

Lap around the building

Repeat

Four corners:
C1-
20 Merkins
5 Burpees

C2-
20 Big boys
20 Flutter kicks

C3-
20 Squats
20 Lunges

C4-
30 Second plank
10 Jump squats

Take the long way to the flag and stop for exercises along the way in cadence

Hello dolly’s (15)
Pickle pointers (25)
Freddy Mercury’s (20)

MARY: Tempo squats

ANNOUNCEMENTS:
-Sign up for the 10 Year convergence
-Food drive for the food banks

COT: Today we talked about the struggle for justification. This one is especially difficult for me so I would like to bring some light on this subject today. In my daily life I always have need to do things right or make progress in order to prove to myself that I’m on the right path and as a result I can get caught in a cycle that leads to my downfall because of the eventual failures and mistakes that I’m going to make. It’s a terrible way to live and I do it more than I would like to admit. The main issue here isn’t my mistakes however, it’s relying on myself when I should be relying on God in my daily life. Romans 3:23 says “For all have sinned and fall short of the glory of God and are justified by his grace as a gift through the redemption that is in Christ Jesus” We need to shift our perspective and our hearts in our day to day lives because we have been redeemed by the God of creation. That’s huge. And that’s where we should find our justification. We can lose sight of this in the daily hustle but I encourage you to find time to pray and focus on his direction because it will hopefully keep you from looking for justification from you own works and keep your desires focused on the bigger picture.

Rain won’t keep us away

AO: juco
Q: Dart Gun
PAX: Windex, Sparkler, Lt. Dan, Mailbox, Dart Gun, Wanderer, Guardrail, Dairy Queen, Butterknife
FNGs: None
COUNT: 9
WARMUP:
Cherry pickers
Harry Rockets
SSH
Arm circles forward then backward

THE THANG:
Mosey to the covered patio entrance

30 of each then run a lap in the courtyard. Buy in for the next round is to do 10 partner merkins.

Heels to heaven
Squats
Flutter Kicks
Lunges
Mtn climbers
CDD
Plank Sevens
Crabby Toes

MARY:
In honor of the rain, row your boat and paddle the canoe.

ANNOUNCEMENTS:

COT: Discipline over Motivation
Heavyweight champ Oleksanr Usyk was interviewed and said that he doesn’t have motivation, only discipline. It made me think of you guys.

Showing up for F3…If we treat those things as something we’re going to do and not something that is optional, then we show up.

Treat your intentions as facts and not choices. Be intentional with your time and actions.

Be Humble

AO: juco
Q: Mailbox
PAX: Man Bun, TrailMix, Starlink, Bowser, Lt. Dan, Wanderer, Windex, Butterknife, Mailbox, Guardrail, Hashbrown – Downrange from Raleigh
FNGs: None
COUNT: 11
WARMUP: SSH, Baby Arm Circles, Tempo Squats, Windmills and Harry Rockettes

THE THANG: Single file run the long way to coupon with leader dropping off for burpees, few stops for ab work. Got a CMU and alternated left and right arm farmer carry and rifle carry to big parking lot. Lined up and did 20 CMU squats, rifle carry to next line, 20 curls, rifle carry, 20 OHP then run to end and back to CMU. Snowplow CMU back one line and then a work while waiting on the six. Rinse and repeat multiple times. Partnered up and did two block farmer carry back to the pile rotating between partners as needed.

MARY: No time

ANNOUNCEMENTS: 10 year convergence get signed up

COT: Reinforced power of prayer and just the joy brought by seeing that come to life Friday as Starlink’s prayers were answered with new job offer. Encouraged brothers to be humble and bring their worries and anxieties before the group. None of us stand alone or weren’t meant to carry those burdens.

“Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. Cast all your anxiety on him because he cares for you.”
‭‭1 Peter‬ ‭5‬:‭6‬-‭7‬ ‭NIV‬‬
bible.com/bible/111/1pe.5.7.NIV

Give Thanks in All Circumstances

AO: juco
Q: Booster
PAX: Guardrail, Eliza, TrailMix, Starlink, Wanderer, Love Shaq, Booster, Windex, Dairy Queen, Bowser
FNGs: None
COUNT: 10
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Windmills X 10 (IC)
• Hand Release Merkins X 10 (OYO)
• 1 minute on your own

THE THANG:

4 corners – Squats, Merkins, Big Boys (5 @ each corner, 4, 3, 2 & 1)

Dora Partner Workout (1 Partner Lifts, 1 Runs, Switch)
• 50 CMU Deadlifts
• 100 CMU Squats
• 100 CMU Bentover Rows
• 150 CMU Overhead Press
• 150 Little Baby Crunches
• 200 CMU Curls
• 200 CMU bench press
• 300 calf raises

MARY: Part of Q

ANNOUNCEMENTS: 10th Anniversary November 8th at the Asylum – Please sign up

COT:

While listening to Leanna Crawford’s song entitled Still Waters that focuses on the 23rd Psalm, I started thinking about scripture, particularly Psalm 23. When you’re driving 12 hours in a car, you’ve got the time to ponder life.

1 The Lord is my shepherd; I shall not want. 2 He maketh me to lie down in green pastures: he leadeth me beside the still waters. 3 He restoreth my soul: he leadeth me in the paths of righteousness for his namesake. 4 Yea, though I walk through
the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me. 5 Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over. 6 Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the Lord forever.

As many of you know, last week my wife, daughter and I were in Texas seeing my parents. Unfortunately, my mom has been diagnosed with Alzheimers. It’s a terrible disease but fortunately, my mom is still early in her fight against the disease but she’s definitely losing her memory.

Honestly, I’ve been feeling down in the dumps…sad, angry, and a bit helpless because my mom is amazing. Then I realized that a lot people never knew their mom or dad or if they did maybe it’s not great memories.

I realized how unbelieveably blessed that I have been to have had an awesome mom for my entire 54 years! Yes, I realize that over the coming months and years she’ll probably forget me or my daughters, I’m so grateful for the time I have had with her.

I also know that while it stinks right now that my parents, family and my daughters are upset, I know where Mom is going and when she gets to Heaven someday her memory will be fully restored!

Psalm 23 offers each of us messages of guidance, peace, and provision, reminding us that God is with each of us in both easy and difficult times, providing rest, protection, and strength for our life’s journeys. I hope it encourages you to trust
God’s leadership, to find contentment, and have hope in the face of challenges, knowing that we are not alone and have everything we need in Him.

1 Thessalonians 5:18 ESV Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

Lake Loop

AO: juco
Q: Guardrail
PAX: Mailbox, Man Bun, Lt. Dan, Starlink, Butterknife, Sega, Romeo, Bowser, TrailMix
FNGs: None
COUNT: 10
WARMUP: Usual things, SSH, Grasshoppers, Windmills, Tempo merkins, etc

THE THANG: Mosey to the wall for dips and step ups, then bear crawl down the stairs, duck walk some of the loop around the duck pond and mosey the rest. Then explored new territory where we split into 2 groups. 1 group had to do a burpee at every white car. One at ever black. when they met, half way around the circle, they switched colors. Mosey to CMU pile with some animal walks on the way. Did 16 CPR with cmu’s, then 5 pull ups, repeat.

MARY: Flutters and Freddy and Tempo Merkins

ANNOUNCEMENTS:

COT: James 5:16 “Confess your sins to one another and pray for one another so that you may be healed. The prayer of a righteous man has great power as it is working.”

James, the brother of Jesus wrote that and I learned this weekend that his nick name was Camel Knees. (Saving that one for our next FNG), but he got it b/c he was on his knees so much praying that he had callouses. May we be so committed. Challenge: Try praying on your knees.